Episode
Jeff Cavaliere: Optimize Your Exercise Program with Science-Based Tools
2:41:16
Published: Mon Jul 04 2022
Description
My guest this episode is Jeff Cavaliere, MSPT CSCS, a world-class physical therapist and Certified Strength & Conditioning Specialist. Jeff has coached athletes ranging from novice to professional and has taught science-based physical training protocols to tens of millions of everyday people via his enormously clear and actionable online programs. Jeff is a true expert on proper resistance and cardiovascular training, injury prevention and rehabilitation and has extensive knowledge on proper form, posture, nutrition and supplementation. We discuss how to best design and optimize a physical training program to achieve your specific goals. We also discuss how to build and leverage mental focus during workouts, when and how to stretch, pain management and enhancing workout recovery and sleep, and how to personalize your training and nutrition program over time. Jeff’s knowledge and science-based approach ought to benefit everyone in reaching their desired fitness, aesthetic and overall health goals. For the full show notes, visit hubermanlab.com. Thank you to our sponsors AG1 (Athletic Greens): https://athleticgreens.com/huberman LMNT: https://drinklmnt.com/huberman Thesis: https://takethesis.com/huberman Supplements from Momentous https://www.livemomentous.com/huberman Timestamps (00:00:00) Jeff Cavaliere, Physical Training (00:04:33) Sponsors: AG1, LMNT, Thesis, Momentous (00:08:38) Tool: A Fitness Plan for General Health (00:13:27) Tool: Optimizing Body Part Training Splits (00:20:12) Two-a-Day Training (00:22:33) Cardiovascular Conditioning, High-Intensity Interval Training (HIIT) & Skills (00:28:24) Tool: Mind-Muscle Connection, The Cavaliere Cramp Contraction Test (00:35:05) “Muscularity” & Resting Tone (00:41:31) Tool: Muscle Recovery & Soreness, Grip Strength (00:50:39) Sleep & Sleep Position (00:57:24) Active (Dynamic) vs. Passive Stretching, Timing & Healing Muscle (01:07:23) Tool: Jumping Rope (01:12:56) Internal & External Rotation, Upright Row vs. High Pull (01:24:27) Back Pain Relief & Medial Glutes, Body Pain & Origins (01:37:39) Tool: Properly Holding Weights & Deepening Grip (01:43:54) Tool: Physical Recovery, Heat & Cold Exposure (01:47:19) Tool: Record Keeping for Training Performance & Rest Time (01:51:47) Nutrition Principles & Consistency, Processed Foods & Sugar (02:00:15) Tool: “Plate Eating”: Protein, Fibrous & Starchy Carbohydrates (02:11:25) Training in Men vs. Women, Training for Kids & Adolescents (02:18:05) Tool: Pre- and Post-Training Nutrition (02:26:30) Intensity & Training Consistency (02:29:53) AthleanX, Jesse Laico & Fitness Journeys (02:38:27) Zero-Cost Support, YouTube Feedback, Spotify & Apple Reviews, Sponsors, Momentous Supplements, Instagram, Twitter, Neural Network Newsletter Title Card Photo Credit: Mike Blabac Disclaimer
Chapters
Jeff Cavalier, a fitness coach and therapist, shares valuable insights on how to set up an effective and sustainable fitness program, covering topics like strength, endurance, nutrition, and injury rehabilitation.
00:00 - 03:11 (03:10)
Summary
Jeff Cavalier, a fitness coach and therapist, shares valuable insights on how to set up an effective and sustainable fitness program, covering topics like strength, endurance, nutrition, and injury rehabilitation. With his extensive experience working with professional athletes and a strong online presence in the fitness community, Cavalier provides valuable insights for fitness enthusiasts of all levels.
EpisodeJeff Cavaliere: Optimize Your Exercise Program with Science-Based Tools
PodcastHuberman Lab
The use of blood tests, single-ingredient supplements, and targeted lifestyle changes can optimize immediate and long-term health.
03:11 - 09:12 (06:01)
Summary
The use of blood tests, single-ingredient supplements, and targeted lifestyle changes can optimize immediate and long-term health. InsideTracker offers specific recommendations to bring blood test results into optimal ranges for an individual's health needs.
EpisodeJeff Cavaliere: Optimize Your Exercise Program with Science-Based Tools
PodcastHuberman Lab
This podcast discusses different workout split options, including training six days in a row to focus on similar muscle actions, and the importance of finding a split that fits into one's schedule and is enjoyable, regardless of its effectiveness.
09:12 - 16:46 (07:33)
Summary
This podcast discusses different workout split options, including training six days in a row to focus on similar muscle actions, and the importance of finding a split that fits into one's schedule and is enjoyable, regardless of its effectiveness.
EpisodeJeff Cavaliere: Optimize Your Exercise Program with Science-Based Tools
PodcastHuberman Lab
Whether you're a fitness enthusiast or just looking to get in shape, whole body split workouts can offer great benefits.
16:46 - 22:52 (06:06)
Summary
Whether you're a fitness enthusiast or just looking to get in shape, whole body split workouts can offer great benefits. They allow for focus and better effort during workouts, leading to better results.
EpisodeJeff Cavaliere: Optimize Your Exercise Program with Science-Based Tools
PodcastHuberman Lab
The blending of different types of exercise can have crossover benefits in improving cardiovascular health and motor neuron activity.
22:52 - 32:10 (09:18)
Summary
The blending of different types of exercise can have crossover benefits in improving cardiovascular health and motor neuron activity. Behavior and nutrition play a bigger role in one's health, but exercises that condition and trick individuals into doing more cardio are highly beneficial.
EpisodeJeff Cavaliere: Optimize Your Exercise Program with Science-Based Tools
PodcastHuberman Lab
Women who want to maintain quality without getting too big can do discreet weight training, training their legs every five to eight days while paying attention to how different exercises affect their strength.
32:10 - 42:36 (10:26)
Summary
Women who want to maintain quality without getting too big can do discreet weight training, training their legs every five to eight days while paying attention to how different exercises affect their strength.
EpisodeJeff Cavaliere: Optimize Your Exercise Program with Science-Based Tools
PodcastHuberman Lab
Grip strength is highly correlated to athletic performance and recovery.
42:36 - 51:30 (08:53)
Summary
Grip strength is highly correlated to athletic performance and recovery. A decrease of 10% or more in grip strength may indicate a need to skip the gym and focus on recovery.
EpisodeJeff Cavaliere: Optimize Your Exercise Program with Science-Based Tools
PodcastHuberman Lab
Sleep position can have a significant impact on physical health, with prolonged positioning leading to injuries such as shoulder pain and shortened growth in calves.
51:30 - 57:33 (06:03)
Summary
Sleep position can have a significant impact on physical health, with prolonged positioning leading to injuries such as shoulder pain and shortened growth in calves. It is important to choose a position that is less abrasive to the body to avoid such issues.
EpisodeJeff Cavaliere: Optimize Your Exercise Program with Science-Based Tools
PodcastHuberman Lab
Stretching can increase flexibility by allowing muscles to have a wider range of motion, but it's important to stretch at the right time to avoid disrupting the length tension relationship that helps with muscle contraction and performance.
57:33 - 1:07:46 (10:13)
Summary
Stretching can increase flexibility by allowing muscles to have a wider range of motion, but it's important to stretch at the right time to avoid disrupting the length tension relationship that helps with muscle contraction and performance.
EpisodeJeff Cavaliere: Optimize Your Exercise Program with Science-Based Tools
PodcastHuberman Lab
The host talks about his admiration for the athleticism displayed by skilled jump rope performers and how it can be used as a warm-up exercise for boxing.
1:07:46 - 1:13:25 (05:38)
Summary
The host talks about his admiration for the athleticism displayed by skilled jump rope performers and how it can be used as a warm-up exercise for boxing.
EpisodeJeff Cavaliere: Optimize Your Exercise Program with Science-Based Tools
PodcastHuberman Lab
Jeff discusses how upright rows can be harmful to your shoulders and provides an alternative exercise to achieve the same benefits without the risk of injury.
1:13:25 - 1:23:35 (10:09)
Summary
Jeff discusses how upright rows can be harmful to your shoulders and provides an alternative exercise to achieve the same benefits without the risk of injury. He emphasizes the importance of external rotation for overall posture and mechanics.
EpisodeJeff Cavaliere: Optimize Your Exercise Program with Science-Based Tools
PodcastHuberman Lab
The root cause of pain can often be found in the joints or muscles above or below the site of pain, according to a movement expert.
1:23:35 - 1:29:01 (05:25)
Summary
The root cause of pain can often be found in the joints or muscles above or below the site of pain, according to a movement expert. Proper rotation, both inward and outward, can alleviate pain and improve movement.
EpisodeJeff Cavaliere: Optimize Your Exercise Program with Science-Based Tools
PodcastHuberman Lab
Chronic ankle sprains can lead to back pain due to maladaptations and weaknesses up and down the kinetic chain.
1:29:01 - 1:37:00 (07:59)
Summary
Chronic ankle sprains can lead to back pain due to maladaptations and weaknesses up and down the kinetic chain. Tightness in the glute medius muscle can cause a pseudosciatica that can mimic sciatic nerve pain.
EpisodeJeff Cavaliere: Optimize Your Exercise Program with Science-Based Tools
PodcastHuberman Lab
The hosts discuss the myth surrounding cold showers and the supposed giant testosterone releases, and how this practice might just be an inherited practice from the days of using cold following performance in baseball to reduce abnormal inflammation.
1:37:00 - 1:48:32 (11:32)
Summary
The hosts discuss the myth surrounding cold showers and the supposed giant testosterone releases, and how this practice might just be an inherited practice from the days of using cold following performance in baseball to reduce abnormal inflammation.
EpisodeJeff Cavaliere: Optimize Your Exercise Program with Science-Based Tools
PodcastHuberman Lab
The Host and guest discuss the value of journaling in nutrition and fitness to track progress and achieve specific goals, particularly pre and post-training.
1:48:32 - 1:55:30 (06:57)
Summary
The Host and guest discuss the value of journaling in nutrition and fitness to track progress and achieve specific goals, particularly pre and post-training.
EpisodeJeff Cavaliere: Optimize Your Exercise Program with Science-Based Tools
PodcastHuberman Lab
A guest from the University of Pennsylvania Medical School speaks about the dangers of processed high sugar foods such as donuts and how a non-exclusionary approach to diets is the best and most sustainable option for long-term health.
1:55:30 - 2:00:45 (05:15)
Summary
A guest from the University of Pennsylvania Medical School speaks about the dangers of processed high sugar foods such as donuts and how a non-exclusionary approach to diets is the best and most sustainable option for long-term health.
EpisodeJeff Cavaliere: Optimize Your Exercise Program with Science-Based Tools
PodcastHuberman Lab
The idea of eating low-fat, boiled chicken and steamed broccoli is not sustainable for long-term health.
2:00:45 - 2:06:02 (05:16)
Summary
The idea of eating low-fat, boiled chicken and steamed broccoli is not sustainable for long-term health. Instead, try incorporating sauces and favorite vegetables in your meals for a more balanced and fulfilling diet.
EpisodeJeff Cavaliere: Optimize Your Exercise Program with Science-Based Tools
PodcastHuberman Lab
The key to successful exercise and nutrition habits is finding enjoyable activities and meals that are also reproducible in order to create a sustainable habit.
2:06:02 - 2:13:15 (07:13)
Summary
The key to successful exercise and nutrition habits is finding enjoyable activities and meals that are also reproducible in order to create a sustainable habit.
EpisodeJeff Cavaliere: Optimize Your Exercise Program with Science-Based Tools
PodcastHuberman Lab
The speaker discusses the importance of balancing work, family life, and exercise, and suggests using body weight for workouts before transitioning to other equipment.
2:13:15 - 2:18:23 (05:08)
Summary
The speaker discusses the importance of balancing work, family life, and exercise, and suggests using body weight for workouts before transitioning to other equipment.
EpisodeJeff Cavaliere: Optimize Your Exercise Program with Science-Based Tools
PodcastHuberman Lab
The speaker emphasizes the importance of maintaining a high level of output during the workout and consuming pre-workout nutrition that does not cause discomfort.
2:18:23 - 2:26:31 (08:07)
Summary
The speaker emphasizes the importance of maintaining a high level of output during the workout and consuming pre-workout nutrition that does not cause discomfort. Incorporating post-workout nutrition, even within a couple of hours, helps to replenish the energy and develop healthy habits.
EpisodeJeff Cavaliere: Optimize Your Exercise Program with Science-Based Tools
PodcastHuberman Lab
The author believes that harder training sessions lead to better results, and proper nutrition is a physiological reward for the effort put in during gym time while setting the stage for the next day's successful training session.
2:26:31 - 2:34:31 (08:00)
Summary
The author believes that harder training sessions lead to better results, and proper nutrition is a physiological reward for the effort put in during gym time while setting the stage for the next day's successful training session.
EpisodeJeff Cavaliere: Optimize Your Exercise Program with Science-Based Tools
PodcastHuberman Lab
The podcast discusses Jesse's journey towards fitness, showcasing his gains and changes over the course of five years.
2:34:31 - 2:41:01 (06:29)
Summary
The podcast discusses Jesse's journey towards fitness, showcasing his gains and changes over the course of five years. They touch on how he went from being a shy beginner to having skits and intros.